Sets

Had to do everything fast tonight.

Strength
C&J 85% 5 x 2
Clean pull 4 x 3 med heavy weight
Front squat 60% x 5, 75% x 4, 80% x 4, 85% x 4, 90% x 2 x 3 (rest 60 seconds between each set)

Skill / Accessory
Plate pinch practice 10 minutes. 25#

6 sets.
First 3 sets 6 strict pull ups with light weight - 20#
last 3 sets 6 strict pull ups no weight
Rest 1-1:30 between sets

Rest 3 minutes then.

6 sets.
first 3 sets 8 ring dips with light weight - 20#
Last 3 sets 8 ring dips no weight
Rest 1-1:30 between sets

Rest 15 minutes then.

4 sets.
1 minute bridge hold
90 seconds rest between sets

Rest 3 minutes then.

4 sets.
1 minute flutter kicks
90 seconds rest between sets

Not enough time to write tonight today was good wrecked core good on oly lifts. God bless.
-JM